Cholesterol: What it is and How to Manage it
- Oct 29, 2024
Cholesterol is a waxy, fat-like substance naturally present in blood. While the liver produces cholesterol, it is also found in animal-based foods such as meat, egg yolks, and dairy products. Cholesterol is essential for building cells; however, having too much can pose serious health risks.
When eating foods high in saturated and trans fats, the body may produce excess cholesterol. Cholesterol is measured in milligrams per deciliter of blood (mg/dL). The overall cholesterol level is influenced by diet, natural cholesterol production and other factors. Having high cholesterol can lead to hardened arteries, a condition called atherosclerosis. This condition may lead to coronary artery disease (CAD), which can increase the risk of a heart attack.
How does cholesterol affect your heart?
Cholesterol can build up along the walls of arteries, forming a coating known as plaque. Over time, this plaque can narrow or completely block arteries, reducing blood flow to the heart. Blocked blood flow can cause chest pain and can increase the risk of a heart attack. Plaque buildup also makes arteries less flexible, which can further strain the heart and blood vessels.
How do I lower my cholesterol?
Making healthy lifestyle choices can lower your cholesterol levels and reduce the risk of heart disease. Here are some tips:
Eat a Plant-Based Diet
Consuming more plant-based foods rich in fiber, such as whole grains, fruits, and vegetables, can help lower cholesterol. These foods are naturally low in fat and can help promote heart health.
Reduce Saturated Fats
Saturated fats, commonly found in red meats and full-fat dairy products, can raise cholesterol levels. Limiting these fats may help lower cholesterol.
Avoid Trans Fats
Trans fats are especially harmful because they increase bad cholesterol (LDL) and lower good cholesterol (HDL). Found in many processed foods, trans fats should try to be avoided.
Choose Healthier Fats
Opt for monounsaturated fats, such as olive or canola oil, over saturated and trans fats. Polyunsaturated fats, found in fish and certain vegetable oils, can also be part of a heart-healthy diet.
Limit High-Cholesterol Foods
Foods like egg yolks, organ meats, and full-fat dairy products are high in cholesterol and saturated fat. Reducing their intake can help manage cholesterol levels.
Maintain a Healthy Weight
Being overweight can increase cholesterol levels. Losing even a small amount of weight can help improve cholesterol and reduce the risk of heart disease.
Exercise Regularly
Physical activity can help raise good cholesterol (HDL) and lower bad cholesterol (LDL). Aim for at least 30 minutes of exercise most days of the week.
How do I make heart-healthy choices?
Understanding how to balance fats, oils, and food portions is key to managing cholesterol. Below are some tips for making better food choices:
Grains and Starches: Limit high-fat snack crackers, chips, pastries, and biscuits. Instead, choose whole grain bread, cereals, pasta, and starchy vegetables like potatoes (with the peel) and corn.
Vegetables: Avoid vegetables cooked with butter or creamy sauces. Stick to fresh, frozen, or canned vegetables without added fats.
Fruits: Steer clear of coconut and fruits served with creams or fatty dips. Opt for fresh, frozen, or whole fruits, and limit fruit juices.
Dairy: Replace whole milk and full-fat yogurt with fat-free or low-fat (1%) milk and yogurt.
Meat and Meat Alternatives: Limit fatty cuts of meat, sausages, bacon, and high-fat cheeses. Choose lean meats, fish, poultry without skin, and egg substitutes. Legumes and soy products are also excellent alternatives.
Fats and Oils: Avoid saturated fats from animal products, hydrogenated oils, and trans fats. Monounsaturated oils like olive and canola are preferred, while polyunsaturated oils like sunflower and soybean are acceptable.
What are common serving sizes?
Managing cholesterol is not just about what is eaten but also how much. Here’s a guide to serving sizes for common food groups:
Grains and Starches: 1 slice of bread, ¾ cup of cereal, or ½ cup of cooked grains.
Vegetables: ½ cup of cooked vegetables or 1 cup raw.
Fruits: 1 medium fresh fruit or ½ cup of canned fruit.
Meat: 3 ounces of meat or fish (about the size of a deck of cards).
Meat Alternatives: ½ cup of beans or 2 egg whites.
Dairy: 1 cup of low-fat milk or 1 ounce of cheese.
Fats and Oils: 1 teaspoon of oil or 1 tablespoon of salad dressing.
Taking charge of your heart health
By making healthier food choices, staying active, and maintaining a healthy weight, people can take control of cholesterol levels and protect their heart. For personalized advice, consult with a healthcare provider or a registered dietitian.
*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.
Source:
Mayo Clinic. (2022). Lowering High Cholesterol Through Diet. Rochester, MN.
